Mediterranean Quinoa with Sun-dried Tomatoes
This Mediterranean quinoa recipe is easy to throw together and will quickly become a staple in your weekly meal repertoire. Light and fluffy quinoa will keep you full, while hearty veggies add flavor and nutrients. Make sure to make a large batch as leftovers are perfect for lunch the next day.
Servings: 8 side servings
Ingredients
- 1 cup uncooked quinoa rinsed (in a fine mesh strainer)
- 2 cups vegetable broth or water
- ¼ cup lentils rinsed
- 1 Tablespoon olive oil
- ½ medium onion diced
- ½ cup sun-dried tomatoes
- 2-3 garlic cloves minced
- ¼ teaspoon red pepper chili flakes
- 2 cups packed spinach ripped into small pieces
- ½ cup green olives or Greek, sliced
- 3 teaspoons lemon zest
- 5-6 scallions sliced
- Ground black pepper to taste
- ¼ cup pine nuts
Optional additions
- Feta
- Artichoke hearts
- Roasted eggplant
- Asparagus
- Chicken or shrimp diced
- Fresh herbs: basil, parsley, thyme
Instructions
- Cook the quinoa: combine the uncooked quinoa with the vegetable broth in a medium pot. Bring to a boil over medium-high heat, then reduce the heat to low. Simmer, uncovered, for 15 minutes or until the water is absorbed. Remove from the heat source, cover the pot, and let it sit for 5 minutes. Remove lid and fluff the quinoa with a fork. Set aside
- Prepare the lentils according to the package instructions. Set aside.
- As the quinoa and lentils are cooking prep the other ingredients. Heat a large pan over medium heat. Once hot add the onions and sauté until just starting to brown, 5-7 minutes. Add the sun-dried tomatoes and stir for 2 minutes. Then add the garlic and chili flakes, stir until fragrant, 1 minute. Add the spinach and cook until wilted down. Remove from the heat.
- In a large bowl add the quinoa, lentils, onion/spinach mixture, olives, lemon zest, scallions, pine nuts, and season with black pepper. Taste and adjust seasoning to taste preference. Serve and enjoy!
Nutrition Facts
per serving (based on 8 side servings)
165 Calories, 7 gram fat, 6 gram protein, 21 gram total carbohydrate, 4 grams of fiber, 3 grams sugar, 141 mg sodium
Notes
Always rinse the quinoa for 2-3 minutes before cooking. The reason is that there is an outer natural coating called saponin (which protects the seeds from insects), which can give a bitter, soap-like flavor. I used sun-dried tomatoes not packed in oil. If you buy. The ones packed in oil be sure to drain and rinse them. I use black lentils as they hold their shape better when cooked and are great for salads. If you don’t want to use lentils you can substitute a can of chickpeas. Chili flakes are optional. They add a little heat but not too much. Adjust to your preference. Can substitute chickpeas instead of lentils.
Always rinse the quinoa for 2-3 minutes before cooking. The reason is that there is an outer natural coating called saponin (which protects the seeds from insects), which can give a bitter, soap-like flavor. I used sun-dried tomatoes not packed in oil. If you buy. The ones packed in oil be sure to drain and rinse them. I use black lentils as they hold their shape better when cooked and are great for salads. If you don’t want to use lentils you can substitute a can of chickpeas. Chili flakes are optional. They add a little heat but not too much. Adjust to your preference. Can substitute chickpeas instead of lentils.